Reply With QuoteMaybe something like this
Day 1
ATG Squats - 4 x (8, 6, 4, 2)
Romanian Deadlifts - 3 x 8 or Power Cleans - 3 x 8
BB Rows - 3 x 8
BB Curls - 2 x 8
Day 2
Bench Press - 4 x (8, 6, 4 , 2)
BB Military Press - 3 x 8
Pushdowns - 3 x 8
Situps - 3 x 15
Calf Raises - 3 x 15
Day 3
Deadlifts - 4 x (6, 4, 4, 2)
Pullups - 3 x 8
Front Squats or Power Cleans 3 x 10
DB Curls - 2 x 10
Day 4
DB Press - 4 x 5
Dips - 3 x 8
Lateral Raises - 3 x 8
Lying Leg Raises - 3 x 15
Calf Raises - 3 x 15
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
Need a routine by Monday! (Mine needs suggestions)
Results 1 to 6 of 6
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08-07-2010, 07:23 PM #1Registered User
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Need a routine by Monday! (Mine needs suggestions)
Monday
Bench Press - 4 x (8, 6, 4 , 2)
ATG Squats - 4 x (8, 6, 4, 2)
DB Press - 3 x (8, 8, 6)
Straight Leg Deadlifts - 3 x 10
BB Curls - 3 x 8
Pushdowns - 3 x 15
Wednesday
Power Cleans - 4 x (6, 4, 4, 2)
Deadlifts - 4 x (6, 4, 4, 2)
Military Press - 3 x (8, 8, 6)
Shrugs - 3 x (8, 8, 6)
Lat Pull Downs - 3 x (8, 8, 6)
Lateral Raises - 3 x (8, 8, 6)
Friday
Bench Press - 2 x 15-20
ATG Squats - 2 x 15-20
Incline Dumbbell Press - 3 x (8, 8, 6)
Lunges - 3 x 10
Dumbbell Curls - 3 x 8
Dips - 3 x Faliure
Comments : I am use to full body splits and it is what I like. I found this one on bodybuilding.com in their routine search. Now I want to replace Lunges, and Straight Leg Deadlifts. Maybe add some kind of rowing activity, pullups, and abs. I just don't know what to switch. A 4-day split could work for me to. My goal is strength / mass.
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08-07-2010, 07:48 PM #2Registered User
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08-08-2010, 06:09 AM #3Registered User
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Do you want to combine strength and mass? In that case you would have to switch your entire reps/set in cycles. If you prefer mass building I would recommend you to go for 6-8 reps/set, if strength, go for 4-6 reps/set.
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08-08-2010, 11:26 AM #4Registered User
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It's for both, hypertrophy and strength. I tried that rep scheme already and figured I would switch it up. I want to know how the volume looks and everything. I found this routine somewhere else and switched a few things around.
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08-08-2010, 11:43 AM #5Greg
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What's the reason behind doing 8, 6, 4, 2 as a rep scheme for squats and BP?
I also wouldn't do power cleans 3x10 or 3x8. Try 10x3 or 8x3. It's not an exercise that's performed well in a fatigued state.
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08-08-2010, 12:15 PM #6Registered User
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Usually for my 3 main lifts I do 5x5. I will change the cleans because I can see what your talking about. The rep scheme is off another routine and I threw in there to see if it might work for me. I am out of ideas.
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